• Ron McKinstray

WOAH Saturday 22/08/2020

8 Minutes:

4 Push Jerks every thirty seconds

sub 6 quality push-ups every 30 seconds


18 Minutes:

20 box jumps/stair steps or jump

20 shoulder press (DB/KB/BAR)

15 sit-ups

15 squats

10 deadlift (DB/KB/BAR)

10 burpees



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